As an athlete, it is imperative to fuel your body correctly. Athletes have often been compared to cars. For a car to run efficiently, it needs adequate fuel. And the better the fuel, the better the car runs. The same applies to athletes, especially to runners—running requires energy, focus, and consistency. If runners are not supplying themselves with adequate energy, nutrition, and fuel, they will not be able to perform to the best of their abilities. Not getting enough calories and a lack of nutritious food can result in fatigue, inability to perform, injury, sickness, and other detrimental consequences.

As a runner myself, I know that when I have not eaten enough prior to a run, I definitely feel it. I often feel lethargic, unmotivated, very sore, or experience intense fatigue when I have not consumed enough calories. There is so much to say about nutrition for athletes and runners, but to keep it simple, I will touch on a few snacks that are great not just before a run, but after as well, and throughout the day to keep you satisfied, energized, and content.

Above are just some of many vegan snack options that can be included in an athlete’s/runner’s diet. Not only are they all incredibly tasty, but they are also very easy to pack and carry around in a bag on-the-go as well. Some snacks may require an insulated lunch bag or an ice pack to keep them cool.

Some of my personal favorite snacks to eat before running (and that make me feel best, especially if it is very early in the morning) are either ½-1 Clif bar, dates (preferably Medjool) with peanut or almond butter, fruit (usually bananas or apples), cereal with sprinkled ground flaxseed and almond milk, and/or bagels/toast with peanut butter and banana slices.
If you’re anything like me, I like to eat every 2-3 hours and I snack a lot. To make it convenient, I always bring a snack with me wherever I go. It isn’t hard to pack some trail mix, a banana, an energy bar, other fruit, dried fruit, or things like pretzels and rice cakes. Simply keep some non-perishable items in places like your backpack, your purse, your car, or anywhere else you can easily get access to some food.

The good thing about all of these snack ideas is that they take very little prep and require no fuss. They also are all, for the most part, inexpensive and very easy items to find in your grocery store. I personally am the biggest fan of Clif bars, Clif Builder bars, and D’s Naturals No Cow bars. They’re dense, tasty, and easy to take around.
Make sure to include foods in your everyday diet that provide a variety of micronutrients and macronutrients to help you feel your best and train your best.

The contents of this posting, our website and our other publications, including Vegetarian Journal, are not intended to provide personal medical advice. Medical advice should be obtained from a qualified health professional. We often depend on product and ingredient information from company statements. It is impossible to be 100% sure about a statement, info can change, people have different views, and mistakes can be made. Please use your best judgement about whether a product is suitable for you. To be sure, do further research or confirmation on your own.

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The Vegetarian Resource Group (VRG) is a non-profit organization dedicated to educating the public on vegetarianism and the interrelated issues of health, nutrition, ecology, ethics, and world hunger. We have been helping health professionals, food services, businesses, educators, students, vegans, and vegetarians since 1982. In addition to publishing the Vegetarian Journal, VRG produces and sells a number of books.

The contents of this website and our other publications, including The Vegetarian Journal, are not intended to provide personal medical advice. Medical advice should be obtained from a qualified health professional. We often depend on product and ingredient information from company statements. It is impossible to be 100% sure about a statement, info can change, people have different views, and mistakes can be made. Please use your best judgment about whether a product is suitable for you. To be sure, do further research or confirmation on your own.

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